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Mobility Day, Easy Day, Recovery Day, Technique Day - You Still Need It!

Stew smith

Mobility Day, Easy Day, Recovery Day, Technique Day - Call It What You Want 

Two Important Ankle / Hips / Knee Stretches for Rocket Fin Swims and Egg-Beater Treading

For the past 7 years, I have introduced a day in the middle of the week that focuses on recovery, stretching, mobility, easy non-impact cardio, and technique for various pool skills. Regardless of what it is called, it has been life changing, not because a need a day to focus on range of motion, but a day to relieve sore muscles, reduce impact cardio volume (run/ruck), and help with general flexibility and mobility needed to do many of the various swimming / pool skills used by military diving and special ops programs as pictured above. Also, later in the week workouts are much better and injuries are also reduced across the board by this simple addition. 

As ship dates start to near,  most candidates will move this day to Saturday / Sunday during the week to better prepare themselves for five hard days of selection with weekends off to "lick their wounds".
(Navy SEAL / SWCC / Dive Schools). 

Recent Developments in Teaching Non-Swimmers How to Tread - Start off with mobility / flexibility work:  CSS and Treading Practice

Here is how the recovery day works:

Repeat 5 times
Bike or other nonimpact cardio 5 minutes
Stretch, foam roll, or massage tool 5 minutes

- Work through entire body during these 5 sets - see Mobility Day Walk Through video

After dry land stretch and cardio is complete, consider round two of the day to be in the water focusing on techniques of a variety of pool skills (treading, drownproofing, swim efficiency, etc):

Repeat 4-5 times
Tread or swim 5 minutes
Stretch ankles, knees, hips, shoulders depending on mobility issues of these joints that need to be limber for best streamline body position, gliding positions, and treading water. 

Try this Drownproofing Workout too!

As you can see, "Mobility Day" is much more than worrying about range of motion, it is a focused effort on recovery and techniques needed to master certain very challenging events in the water confidence part of training. If you don't think you need a mobility day, that is fine. The last thing you will want to happen is to neglect a weakness that is never mastered largely due to one's mobility in the shoulders, knees, ankles, and hips (or practice). 

 Check out more details of how to mix in such a day to your week at Don't Skip Mobilty Day



Who is Stew Smith? Coach, Trainer, Author, PodcasterI'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

All the Latest Version of Programming Below have Mobility Days Incorporated into each week!

These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)

Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus 
(16 weeks)

These programs will walk you through 4 cycles with 12 weeks of each season in two programs. 

The Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout (IFT / OFT Selection Prep Course)
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)




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